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41 Cards in this Set
- Front
- Back
s.p.o.r.t.i |
specificity progressive overload reversibility time to recover individualized |
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testing validity |
does test measure what it is supposed to measure "ability of a test to represent the underlying theoretical construct e.g. does a test of speed actually measure speed." |
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smallest worthwhile change |
Smallest worthwhile change – smallest practically importantchange in performance test results.
𝑆𝑊𝐶 = 0.2(𝜎) Where: 𝜎 = between subject SDMagnitude Statistics𝑆𝑊𝐶 = 0.2(𝜎) |
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magnitude statistics |
Attempts to classify the (clinical) significance / practicalrelevance of test results;
Are they good / bad ‘or’ are changes worthwhile? |
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effective size |
– measurement of the magnitude of the differencebetween means (e.g. pre- and post-intervention).
largely used to examine magnitude of changes in groups of athletes. |
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effective size formula |
𝐸𝑆 =𝑥 𝑝𝑜𝑠𝑡 − 𝑥 𝑝𝑟𝑒𝜎𝑝𝑟𝑒
𝑥 𝑝𝑜𝑠𝑡= mean of teams’ post-test score on a given variable 𝑥 𝑝𝑟𝑒= mean of teams’ pre-test score on a given variable 𝜎𝑝𝑟𝑒 = SD of pre-test |
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purpose of periodization |
Encourages planned variations in training
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volume |
distance ran/ sets/ reps done |
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hypetrophy |
found to occur due to increase in net accretion ofcontractile proteins:
• Application of mechanical loads induce intracellular processes that enhanceprotein synthesis (myogenesis). • Net increase in Actin, myosin, titin and nebulin (periphery of muscle fiber). • Enlarge muscle fiber and overall muscle CSA |
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Magnitude of protein synthesis dependent
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amount of mechanical stress applied ( training load) CHO and protein intake/ and timing muscle cell hydration amino acid availability anabolic hormone and cell receptor esponse |
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magnitude of hypertrophy |
fiber type dependent, • More significant hypertrophy achieved with recruitment of high threshold MU’s requires either High training intensities (i.e. heavy loads) or High volume fatigue of low threshold units and greater recruitment of high thresholdunits. |
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fiber type conversion difference in men and women Type IIx and IIb → IIa |
Conversion noted in women after two weeks of training (4 workouts) 12RM loads.
• Significant conversion in men after 4 weeks (8 workouts). • Changes related to hormonal factors (testosterone vs cortisol interaction). |
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program design Athlete needs |
Sport (e.g. movement patterns, CT’s, injury profiles).
Positional demands. Training status (e.g. training age, plyometric experience). Prior strength levels. |
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pulmonary adaptations to aerobic training |
Alveoli # ↑
Inspiratory muscle endurance |
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cardiovascular adaptations to aerobic training |
Heart size:
Stroke Volume ↑ Cardiac Output ↑ Heart Rate ↓ Capillary Density ↑ O2from blood (a-v O2 diff) ↑ Blood pressure |
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Skeletal Muscle Adaptations to aerobic training
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Mitochondrial Density ↑
Aerobic Enzyme Activity ↑ CHO Metabolism ↓ Lactate buffering capacity ↑ Muscle Fibre Type FT II b – FT II a |
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continuous aerobic exercise modes |
refer to those involving performance atconstant intensities over extended periods
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Long slow distance (LSD)
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equal to or more than 60 minutes of aerobic exercise at slower than race pace; 70% vo2 max and 80% HR max Duration / distance covered should be greater than performance requirements. : likely improvements in TLac due to improvements in lactate buffering mechanisms. |
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Intermediate Slow distance (ISD) |
20-30 minute aerobic exercise intensity equal to Tlac (threshold training) slightly above race pace Intervals may be employed to increase exercise duration at TLac |
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interval training |
Intense bouts of work interspersed with periods of low intensity work/recovery with
exact work/rest ratios employed. Allows players to work at higher intensities for longer periods Athletes required to work at / close to 𝑉𝑂2 𝑚𝑎𝑥; work/rest ratio is 1:1 |
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HIIT |
High intensity bouts interspersed with briefrecovery. working at or above 90% of vo2 max with either short (45 seconds) or long (2-4 mins) intervals
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neurophysiology |
Conscious control of skeletal muscle action regulated by pyramidalmotor pathways:
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extrapyramidal pathways regulate |
muscle tone i.e. resistance to lengthening
Maintain background posture and stability Regulate storage and release of elastic energy Regulate force dampening |
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postural control regulated by |
vision vestibular system ◦Somatosensory sources Ankle / hip strategies |
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Balance |
Maintenance of the body’s CoG within it’s BoS during static / dynamic situations
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stability |
Maintenance of equilibrium on transition from motion to stationary position
“…measure of the ability to return to a desired position following a disturbance tothe system.” |
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equilibrium |
achieved if CoG remains within BoS
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what is strength and conditioning |
relates to the complete physical development of athletes. Promotes improvement in performance |
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the support process |
initial contact/needs analysis performance testing intervention design intervention implementation feedback review/evaluation |
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I.D.E.A principle |
introduce (silent) demonstrate explain assist |
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coaching skills required for S+C |
Effective communication skills Knowledge of discipline Knowledge of effective teaching strategies (various learning types) organizational skills (planning) observational skills awareness of health and safety issues |
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specificity : need to be aware of |
intensity and duration of sport fitness component and required levels movement patterns involved Muscles involved player position/role within team |
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skill related components of fitness |
anaerobic endurance speed power agility balance coordination reaction time |
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health related components of fitness |
endurance: aerobic and local muscular endurance strength flexibility muscle composition |
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reasons for testing |
health status/ injury risk assess athletic condition- create athletic profile evaluate progress talent identification |
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need for periodization |
encourages planned variation in training whether volume or intensity
Reduce staleness (avoid plateaus) optimises training gains and avoids overtraining |
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macrocycle |
• Annual plan or multiple cycles
• Based on # of peaks required (e.g. uni- / bi- / tri-cycle |
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Mesocycle |
Training blocks of several weeks / months
• Periods of 2 – 6 weeks most common. • # mesocycles dependent on training targets / macrocycle duration • Typically three blocks – Preparation / Competition / Transition |
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microcycle |
Training week / training day
• Content relates to ‘mesocycle’ goal |
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core programming |
More important to develop Static and dynamic stability and Functional strength
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functional training concept |
Exercises based on task specific demands
• Techniques should mimic movements we’re tryingto enhance. • Programmes should work from inside-out, progress towardsfunctional control; • Recruitment → Endurance → Functional Control |